Stay healthy this Ramadan with these 5 meal plans! From protein-packed suhoor to nutrient-rich iftar, find the best meals for sustained energy.

March 18, 2025

Top 5 Fasting Meal Plans for Ramadan in the UAE
Fasting Meal Plans

Top 5 Fasting Meal Plans for Ramadan in the UAE

Finding the right foods during Ramadan can be challenging. Suhoor should keep you full without making you feel heavy, while iftar should provide enough nutrients without overwhelming your digestion. Long fasting hours, warm temperatures, and busy schedules can make it difficult to maintain a balanced diet.
If you want to feel more energized and less tired while fasting, meal planning is key.
These five Ramadan fasting meal plans focus on smart food choices, hydration, and easy meal prep to help you stay healthy and satisfied all month long.

 

Meal Plan 1: Classic Middle Eastern Balanced Plan

 
Why It’s Great for Ramadan: This traditional meal plan is packed with fiber, protein, and hydrating foods to keep you energized throughout the day.

Suhoor:

  • Whole wheat pita with hummus and grilled halloumi
  • Hard-boiled eggs for protein
  • Sliced cucumbers and tomatoes
  • A glass of laban (fermented yogurt drink)

Iftar:

  • Lentil soup (Shorbat Adas) to break the fast
  • Grilled chicken with brown rice and sautéed spinach
  • Fresh dates and water
  • A bowl of mixed fruit for natural sugars
Pro Tip: Add chia seeds to laban for extra hydration and fiber.

 

Meal Plan 2: High-Protein & Muscle Maintenance Plan

 
Why It’s Great for Ramadan: Ideal for fitness enthusiasts, this plan includes lean proteins and slow-digesting carbs to support muscle maintenance.

Suhoor:

  • Scrambled eggs with avocado on whole-grain toast
  • A handful of almonds for healthy fats
  • A protein shake with banana and almond milk
  • Herbal tea for digestion

Iftar:

  • Grilled salmon with quinoa and steamed broccoli
  • Roasted sweet potatoes for complex carbs
  • A bowl of Greek yogurt with honey and walnuts
  • Water and coconut water for hydration
Pro Tip: Prepare quinoa in advance to save time and stay consistent with your meals.

 

Meal Plan 3: Hydration-Focused Plan

 
Why It’s Great for Ramadan: Staying hydrated is essential, especially in the UAE’s warm climate. This plan prioritizes water-rich foods to prevent dehydration.

Suhoor:

  • Chia pudding with almond milk, topped with berries
  • Cucumber and watermelon salad
  • A handful of pumpkin seeds for added nutrients
  • Herbal infusion with mint and lemon

Iftar:

  • Watermelon and feta salad with olive oil dressing
  • Grilled shrimp with quinoa and steamed asparagus
  • Lentil soup for hydration and protein
  • A fresh coconut water drink
Pro Tip: Start your iftar with water-rich foods like cucumbers, watermelon, and soup to boost hydration levels.

 

Meal Plan 4: Low-Carb & Gut-Friendly Plan

 
Why It’s Great for Ramadan: If you want to avoid bloating and sluggishness, this plan includes lean proteins and gut-friendly foods that aid digestion.

Suhoor:

  • Greek yogurt with flaxseeds and mixed nuts
  • Scrambled eggs with spinach
  • Herbal tea with ginger for digestion

Iftar:

  • Grilled lamb skewers with grilled vegetables
  • A side of fresh green salad with olive oil dressing
  • Hummus with carrot and cucumber sticks
  • Chamomile tea for post-meal digestion
Pro Tip: If you’re prone to bloating, avoid dairy-heavy dishes at suhoor.

 

Meal Plan 5: Quick & Easy Plan for Busy Professionals

 
Why It’s Great for Ramadan: For those with hectic schedules, this plan includes quick, nutritious meals that require minimal prep.

Suhoor:

  • Overnight oats with chia seeds and almonds
  • A banana for sustained energy
  • A cup of green tea

Iftar:

  • Pre-prepped lentil soup
  • Grilled chicken wrap with whole wheat tortilla and hummus
  • A side of mixed nuts for healthy fats
  • Fresh dates and water
Pro Tip: Meal prep in advance to save time and stick to your fasting nutrition plan.

 

Additional Tips for a Healthy Ramadan

 

1. Stay Hydrated

Drink plenty of water between iftar and suhoor. Include hydrating foods like watermelon, cucumbers, and soups in your meals.

2. Limit Sugary & Fried Foods

Deep-fried foods and excessive sugar can cause energy crashes. Instead, choose natural sweeteners and healthy fats for sustained energy.

3. Listen to Your Body

Avoid overeating during iftar to prevent sluggishness. Stick to balanced meals and portion control to maintain energy levels.

 

FitLab: Your Partner in a Healthy Ramadan

 

At FitLab, we know that eating well during Ramadan can be a challenge. That’s why we offer personalized fasting meal plans designed to meet your nutritional needs. Whether you need healthy iftar meal ideas in the UAE or quick suhoor options, our expert nutritionists have you covered.
Looking for ready-to-go, nutritious meals? FitLab’s customized plans ensure you stay energized, hydrated, and healthy throughout Ramadan.
Want to make fasting easier?
Explore FitLab’s Ramadan meal plans today! Visit [FitLab’s website] or contact us for expert guidance.
 
 
 

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2024-2025 Fitlab Catering Services LLC. All rights reserved.